Korean Style Halibut with Baby Bok Choy and Eggplant

Korean Style Halibut with Baby Bok Choy and Eggplant

Active Time: 15 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on August 06, 2008

Ingredients

Healing Benefits

This Recipe:

Preparation

Heat half the olive oil in heavy small saucepan over medium heat.
Add garlic and chile pepper. Sauté until fragrant and light golden, about 3 minutes.
Add soy sauce, stevia and water and bring to boil, stirring.
Reduce heat to medium and simmer until mixture is reduced, about 5 minutes (sauce will be thin).
Remove sauce from heat; whisk in sesame oil.
Transfer 1/4 cup sauce to small bowl and reserve for serving.
Prepare grill to medium heat or use Flavorwave/NuWave oven.
Combine bok choy and eggplant halves in large bowl. Drizzle with remaining olive oil over and toss to coat.
Sprinkle fish with salt and pepper.
GRILL METHOD: Grill vegetables and fish until vegetables are tender and slightly charred and fish is just opaque in center, turning occasionally and brushing with sauce, about 10 minutes total for vegetables and 7 minutes total for fish. FLAVORWAVE METHOD: Place fish on high setting. Cook at 350 F for 7-9 minutes or until opaque. Remove fish from oven, place in a dish and cover to keep warm. Wipe rack clean, spray with non-stick spray and place on high setting. Arrange vegetables in a single layer and cook at 350 F for 4-5 minutes, or until tender.
Transfer vegetables and fish to plates; sprinkle with green onions, drizzle with reserved sauce and serve.

The Benefits

*Excellent Source of: Calcium, Fiber, Magnesium, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Folate, Niacin, Riboflavin, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Iron, Copper, Thiamin
*Preferences: No Citrus, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 3.18

Calories: 303

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	10.4 g	*
Saturated Fat	1.5 g	*
Monosaturated Fat	5.2 g	*
Polyunsaturated Fat	2.6 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	215 mg	*
EPA, DHA	80 mg, 327 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	35.8mg	*
Total Carbohydrate	26.2 g	*
Sugars	10.9 g	*
Fiber	14.9 g	*
Protein	30.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	6070.5 IU	121%
Vitamin C	67.5 mg	112%
Vitamin D	0 IU	0%
Vitamin E	2.9 IU	10%
Vitamin B6	0.93 mg	46%
Vitamin B12	1.3 mcg	22%
Vitamin K	121.4 mg	152%
Folate	162.7 mcg	41%
Niacin	9.9 mg	50%
Riboflavin	0.36 mg	21%
Thiamin	0.28 mg	19%
MINERALS
Calcium	211.2 mg	21%
Copper	0.3 mg	15%
Iron	3.6 mg	20%
Magnesium	174.2 mg	44%
Manganese	1.2 mg	60%
Phosphorous	402.2 mg	40%
Potassium	1711.1 mg	49%
Selenium	42.9 mcg	61%
Sodium	689.3 mg	29%
Zinc	1.5 mg	10%
PHYTONUTRIENTS
Alpha-carotene	5.9 mcg
Beta-carotene	3531 mcg
Beta-cryptoxanthin	5.5 mcg
Lutein + zeaxanthin	406.9 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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